Heart Healthy Diet- Top 10 Things you can Do for Eating Healthy

This year at the Canadian Association of Cardiac Rehabilitation (CACR) we had a nice debate as to which is the best heart healthy diet. Yes there are important things but some of the common diets.

1. South Beach Diet
2. Mediterranean Diet
3. Dash Diet
4. Dean Ornish Diet
5. National Cholesterol Education Program (NCEP) Diet
6. Portfolio Diet

Yes there are lots of diets and it really depends on what your goals are (lower cholesterol, lower blood pressure, lose weight). All of these have been clinically proven and are effective. The fact is what you are going to do. We all know kind of what we should eat. This is where it is important to talk to your heart health expert.

Top 10 Diet Recommendations:

1. Fruits and vegetables. Make this your priority. Every fruit = 4% decreased risk in heart attacks.
2. Have Healthy Grains.
3. Increase Fibre intake.
4. Stay away from trans fats. Every gram of trans fat increases risk of heart disease 20%.
5. Stay away from hydrogenated or vegetable iols
6. Have healthy unsaturated fats. This includes oils, nuts, avacodo, fish
7. Stay away from high Glycemic indexed foods
8. Stay away from fructose, corn syrup. Fructose gets metabolised by the liver which produces uric acid. This then decreases Nitric Oxide. Nitric oxide is important to dilate the blood vessels.
9. Keep a Journal
10. You have to change your mindset. Enjoy vs tolerate. There is a difference between dieting and lifestyle change.

For more information you can get our DVD program to reverse and prevent heart disease or book an appointment with your heart health dietitian.  The DVD program will provide everything you have to know to reverse heart disease .

To your heart health success,

Diamond Fernandes

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